WOD / Blog
05 December 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (10 x 10 x 10 x 10) *Start at 50% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute AMRAP 4 Deadlifts (225/155) 8 Alternating Dumbbell Snatch (50/35) Stimulus/Focus: This WOD is moderate in load and volume. The shorter rep counts per movement should allow […]
04 December 2018
Warm-up: Coach’s Choice Strength/Skill: Front Squat (20 Minutes to Find Your 1 RM) WOD: 30-20-10 Front Squats (95/65) Kettlebell Swings (1.5/1) RX+: 135/95; 2/1.5 Stimulus/Focus: This WOD is intended to be light to moderate. Plan strategic breaks to avoid muscular failure. Aim for the final round of 10 to be unbroken. […]
03 December 2018
Warm-up: Coach’s Choice Strength/Skill: Push Press (3 x 3 x 3 x 3 x 3) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 10 RFT (10 Minute Cap) 10 Push Press (75/55) 5 Pull Ups Stimulus/Focus: This WOD is designed to test your mental fortitude with 10 rounds. […]
30 November 2018
Warm-up: Coach’s Choice Strength/Skill: Floor Press (4 x 6) Use 80% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: For Time 10-1 Toes to Bar 1-10 Floor Press (95/65) Stimulus/Focus: This WOD is very shoulder intensive. Plan strategic breaks to avoid muscle failure. Focus on quick transitions. […]
29 November 2018
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (Time to Work the Skill) WOD: 4 Rounds (1 Minute at Each Movement) ME Bike Calories ME TGU ME GHD ME Rope Climbs ME Up and Overs Stimulus/Focus: This is designed to practice movements we don’t get to do often. Work as hard as you […]
28 November 2018
Warm-up: Coach’s Choice Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time 10-8-6-4-2 Snatch 50-40-30-20-10 Double Unders RX Male: 85, 95, 115, 125, 135 RX Female: 55, 65, 75, 85, 95 Stimulus/Focus: This WOD will tax you cardiovascularly. […]